Sleep Disorders- Try Milk and Walnuts
Most people consider sleep as the least important activity of the day, but for those who suffer from any kind of sleep disorder, it could affect their entire day. Sleep disorders range from inability to sleep or staying asleep (insomnia), to excessive sleepiness (hypersomnias), or problems sleeping on schedule and sometimes even disruptive behaviour while sleeping (like sleep walking, sleep terrors). Sleep disorders can create problems like decreased work performance, memory lapses, stress and sometimes can also be the cause of some occupational or traffic accidents.
If you suffer from any of these disorders, you should seek help from your doctor before it’s too late. There are a number of diagnosis methods, tests and treatments that you could benefit from.
Tips to help you sleep better:
- Have a comfortable sleeping environment which includes the right type of mattress and pillows,
- Don’t try to sleep immediately after eating dinner (a two hour gap is ideal),
- Try sleeping and waking up at the same time every day,
- Eat healthy and exercise regularly. However, exercising too close to bedtime can sometimes have a negative effect on your sleep.
- Some foods that are rich in tryptophan (like milk, banana, egg whites, peanuts, sesame/till seeds) can help you sleep well.
- Avoid drinking coffee and other caffeine containing products close to bedtime.
- Avoid resorting to nap cap like alcohol and/or nicotine to help you fall asleep.
- Try to relax before bedtime-you can listen to some soothing music or read a book or try some meditation techniques.
Latest updates on Insomnia:
Drinking milk and a couple of walnuts help induce sleep. Calcium is high in dairy and walnuts are rich in magnesium. Calcium is directly related to our cycles of sleep. Research published in the European Neurology Journal indicates that calcium levels in the body are higher during the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.
Calcium may help the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, high magnesium, low aluminum diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota. It's important to note that a balanced ratio of calcium and magnesium is key to overall health, and that these two minerals should be taken together for best results.
“Keep in mind that sleep is the golden chain that ties health and our bodies together.”
Shweta Uchil
Diet Expert, DesiDieter
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insomnia, sleep disorder, hypersomnia, sleepiness, sleeping disorder, sleep, sleeping, problem, doctor, coffee, caffeine, nicotine |
